CrossFit WOD, July 31, 2025

1. Movement Prep/Activation

8:00 AMRAP
30 Single Unders
5 Box Step Up
2 Box Jumps
10 Deadbugs
10 Sit Ups
3 Front Squats (empty bar)

2. Strength
2 sets of 1 Front Squat @93% + 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-

3. Workout Prep
2 sets:
10 Double Unders
5 Air Squats
3 GHDs

Freedom (RX’d)
200 Double Unders
75 Air Squats
50 V-Ups
75 Air Squats
200 Double Unders

Independence
For Time:
150 Double Unders
60 Air Squats
35 V-Ups
60 Air Squats
150 Double Unders

Liberty
For Time:
200 Single Unders
50 Air Squats
50 Sit Ups
50 Air Squats
200 Single Unders

• Target Time: 11:00-14:00
• Time Cap: 18:00

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Calf Foam Rolling
2x 10 Seated External Rotations (each side)

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.